Corona Ramos Diego Hyrox Result

Overall Performance:

Diego Corona Ramos exhibited a commendable performance in the 2024 Mexico City HYROX race, finishing in the top 53% of all athletes and achieving a 61% rank in his age group. His total running time was slightly slower than average, indicating a potential for improvement in his running efficiency. However, Diego demonstrated significant strength in the Sled Push, Burpees Broad Jump, Farmers Carry, and Wall Balls segments, finishing much faster than average. This suggests a strong strength profile, possibly at the expense of his running performance. The pacing analysis indicates that Diego might have started the race at a moderate pace but found challenges maintaining speed in the middle segments, particularly in the Sled Pull and Running 3 sections. His performance profile suggests a hybrid athlete with a lean towards strength exercises but with room to enhance his endurance and running efficiency.

Segments to Improve:

• Roxzone: Diego’s Roxzone time was significantly slower than average, suggesting inefficiencies in overall fitness or transition times. To improve, focus on high-intensity interval training (HIIT) to boost cardiovascular fitness and practice quick transitions between different types of exercises. Drills that mimic the quick switch from running to strength exercises and back will be beneficial.
• Sled Pull: This was one of Diego’s slowest segments. Incorporating more posterior chain exercises like deadlifts, hip thrusts, and kettlebell swings can improve the strength needed for efficient sled pulls. Practicing with varied sled weights and incorporating resistance band training to mimic the pull can also be advantageous.
• Rowing: To improve his rowing time, Diego should focus on technique drills that enhance stroke efficiency and power. Interval training on the rowing machine, focusing on increasing stroke rate while maintaining form, will help. Also, incorporating exercises that strengthen the back, shoulders, and legs, such as lat pulldowns, squats, and leg presses, will support better rowing performance.
• Ski Erg: Improving performance in the Ski Erg segment could involve specific drills that focus on arm strength and endurance, such as pull-ups and tricep dips, combined with interval training on the Ski Erg to improve technique and stamina.

Race Strategies:

• Start Pace: Given Diego’s tendency to start at a moderate pace, he should work on finding his optimal pace early on, one that he can maintain throughout the race without burning out. Interval training can help simulate race conditions and help find this balance.
• Strength vs. Endurance Balance: Given Diego’s strength in the strength-focused segments, incorporating more endurance and running training into his routine will help balance his performance. Long runs mixed with speed work can improve his running time, while not neglecting strength training to maintain his advantage in those segments.
• Transition Efficiency: Practice quick transitions between running and strength segments. Setting up mock transition zones during training sessions can help reduce Roxzone time and improve overall race fluidity.
• Mental Preparation: Mental toughness training, including visualization techniques and setting micro-goals throughout the race, can help maintain focus and push through challenging segments.

By focusing on these areas of improvement and implementing the suggested strategies, Diego has the potential to significantly enhance his performance in future HYROX races.